Vegetarianism and vitamins for pregnant women: diet features

Vegetarianism and vitamins for pregnant women: diet features

I. Vegetarianism during pregnancy: General principles and considerations

A. Varieties of vegetarianism and their impact on pregnancy:

1. Lacto-this vegetarian: This type of vegetarianism includes plant foods, eggs and dairy products. It is considered one of the most suitable for pregnant women, since eggs and dairy products are good sources of protein, vitamin B12, calcium and other important nutrients. However, it is necessary to monitor the consumption of iron, zinc and omega-3 fatty acids.

2. Lacto vegetarianism: It includes plant foods and dairy products, but excludes eggs. Provides calcium and vitamin B12, but requires more thorough planning to ensure sufficient protein and iron consumption.

3. This vegetarian: It includes plant foods and eggs, but excludes dairy products. It provides protein and some vitamins, but requires the search for alternative calcium sources such as enriched plant drinks, calcium tofu and sheet green vegetables.

4. Veganism: The most stringent type of vegetarianism, excluding all animal products, including meat, fish, eggs and dairy products. The vegan diet requires especially careful planning and reception of additives, such as vitamin B12, vitamin D, calcium, iron, zinc, iodine and omega-3 fatty acids.

5. Flexitarian (semi-vegetarian): Basically, a plant diet, with periodic use of meat or fish. The advantage is easier to obtain the necessary nutrients, but pregnant women should pay attention to the quality and amount of meat/fish, choosing lean species and avoiding the products potentially dangerous for the fetus (for example, raw fish).

B. The importance of diet planning:

1. Providing sufficient calorie content: Pregnant women need an additional about 300-500 calories per day, especially in the second and third trimesters. Vegetarians need to carefully plan their diet to make sure that they receive fairly calories from healthy sources, such as whole grain products, legumes, nuts and seeds.

2. Accounting for increased nutrient needs: During pregnancy, the need for certain nutrients, such as protein, iron, calcium, folic acid, vitamin B12, vitamin D, iodine and omega-3 fatty acids, increases significantly. Vegetarians need to know which products are good sources of these nutrients and, if necessary, take additives.

3. Consultation with a doctor or nutritionist: Before starting a vegetarian diet during pregnancy, it is necessary to consult a doctor or a nutritionist. A specialist will help to evaluate your individual nutrient needs, develop a balanced diet and prescribe the necessary additives.

C. Potential risks and advantages of vegetarianism during pregnancy:

1. Potential risks: An incorrectly planned vegetarian diet can lead to a shortage of important nutrients, which can adversely affect the health of the mother and child. The risks include:

   • Protein deficiency: The lack of protein can lead to a delay in fetal growth and other problems.
   • Iron deficiency: Iron deficiency anemia can lead to fatigue, weakness and premature childbirth.
   • Vitamin B12 deficiency: Vitamin B12 deficiency can lead to neurological problems in a child.
   • Calcium deficiency: Calcium deficiency can affect the development of the child’s bones and teeth.
   • Vitamin D deficiency: Vitamin D deficiency can increase the risk of rickets in a child.
   • Iodine deficiency: Iodine deficiency can lead to problems with the thyroid gland in a child.
   • Omega-3 fatty acid deficiency: The deficiency of omega-3 fatty acids can affect the development of the brain and vision of the child.

2. Advantages: A properly planned vegetarian diet may have the following advantages:

   • Lower risk of gestational diabetes: A vegetarian diet, rich in fiber and complex carbohydrates, can help control the blood sugar.
   • The lower risk of preeclampsia: Some studies show that vegetarians are less likely to suffer from preeclampsia, a serious complication of pregnancy, characterized by high blood pressure and proteinuria.
   • The lower risk of constipation: A vegetarian diet rich in fiber can help prevent constipation, a common problem during pregnancy.
   • Higher consumption of beneficial substances: The vegetarian diet is usually richer than vitamins, minerals and antioxidants, which are important for the health of the mother and child.

II. The most important vitamins and minerals for pregnant vegetarian

A. Protein:

1. The value of the protein for pregnancy: Protein is a building material for the tissues of the body and is necessary for the growth and development of the fetus. During pregnancy, the need for protein increases.

2. Sources of protein for vegetarians:

   • Legumes: Beans, lentils, chickpeas, peas.
   • Tofu and pace: Products from soybeans.
   • Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds.
   • Quinoa: Whole grain groats containing all nine essential amino acids.
   • Eggs and dairy products (for lacto-you and lacto vegetarians): Eggs and dairy products are excellent protein sources.

3. Recommended daily norm: Pregnant women are recommended to consume about 71 grams of protein per day.

B. Iron:

1. Iron value for pregnancy: Iron is necessary for the formation of hemoglobin, which transfers oxygen throughout the body. During pregnancy, the need for iron increases significantly, since the volume of blood increases and the growing fruit must be provided with oxygen.

2. Iron sources for vegetarians:

   • Legumes: Beans, lentils, chickpeas.
   • Leaf green vegetables: Spinach, Kale, chapter.
   • Enriched products: Grain breakfasts, bread.
   • Dried fruits: Kuraga, raisins, prunes.
   • Tofu and pace: Products from soybeans.

3. Recommendations for the assimilation of iron:

   • The use of products rich in vitamin C: Vitamin C improves iron absorption. Eat products rich in vitamin C such as citrus fruits, strawberries, bell pepper, along with products rich in iron.
   • Avoid drinking tea and coffee during meals: Tanins contained in tea and coffee can prevent the absorption of iron.
   • Consider the possibility of taking iron additives: If your doctor or nutritionist recommends, take iron additives.

4. Recommended daily norm: Pregnant women are recommended to consume 27 mg of iron per day.

C. Calcium:

1. The value of calcium for pregnancy: Calcium is necessary for the development of the bones and teeth of the child, as well as to maintain the health of the mother’s bones.

2. Sources of calcium for vegetarian:

   • Dairy products (for lacto-you and lacto vegetarian): Moloko, yogurt, cheese.
   • Enriched plant drinks: Soy milk, almond milk, rice milk.
   • Tofu with calcium: Tofu treated with calcium sulfate.
   • Leaf green vegetables: Cabbage of Kale, broccoli.
   • Nuts and seeds: Almonds, sesame seeds.
   • Dried fruits: Figs, dried apricots.

3. Recommended daily norm: Pregnant women are recommended to consume 1000 mg of calcium per day.

D. Vitamin B12:

1. Vitamin B12 for pregnancy: Vitamin B12 is necessary for the development of the nervous system of the child and the formation of red blood cells. Vitamin B12 deficiency can lead to neurological problems in a child and anemia in the mother.

2. Sources of vitamin B12 for vegetarian:

   • Eggs and dairy products (for lacto-you and lacto vegetarians): Eggs and dairy products are good sources of vitamin B12.
   • Enriched products: Grain breakfasts, plant drinks, food yeast.
   • Vitamin B12 additives: Veganks need to take vitamin B12 additives.

3. Recommended daily norm: Pregnant women are recommended to consume 2.6 μg of vitamin B12 per day.

E. Vitamin D:

1. Vitamin D value for pregnancy: Vitamin D is necessary for the absorption of calcium and the development of the bones of the child. Vitamin D deficiency can increase the risk of rickets in a child.

2. Sources of vitamin D for vegetarian:

   • Enriched products: Milk, plant drinks, grain breakfasts.
   • Mushrooms treated with ultraviolet light: Some mushrooms treated with ultraviolette contain vitamin D.
   • Sunlight: The body produces vitamin D under the influence of sunlight. However, depending on the geographical location and season, the production of vitamin D may not be enough.
   • Vitamin D supplements: Many pregnant women need vitamin D.

3. Recommended daily norm: Pregnant women are recommended to consume 600 IU (15 μg) of vitamin D per day.

F. Folic acid:

1. The value of folic acid for pregnancy: Folic acid is necessary to prevent defects in the nervous tube in a child, such as a cleft spine.

2. Sources of folic acid for vegetarian:

   • Leaf green vegetables: Spinach, cabbage kale, salad Roman.
   • Legumes: Beans, lentils, chickpeas.
   • Avocado.
   • Citrus.
   • Enriched products: Grain breakfasts, bread.

3. Recommended daily norm: Pregnant women are recommended to consume 600 μg of folic acid per day. It is recommended to start taking folic acid 1-3 months before conception.

G. Iodine:

1. The value of iodine for pregnancy: Iodine is necessary for the normal functioning of the thyroid gland and the development of the child’s brain. Iodine deficiency can lead to problems with the thyroid gland in a child and a delay in mental development.

2. Sources of iodine for vegetarian:

   • Iodized salt.
   • Seaweed: Laminaria, Nori. However, the iodine content in seaweed can be variable, so the use of large amounts of seaweed is not recommended.
   • Iodine additives: Many pregnant women need iodine additions.

3. Recommended daily norm: Pregnant women are recommended to consume 220 μg iodine per day.

H. Omega-3 fatty acids:

1. The value of omega-3 fatty acids for pregnancy: Omega-3 fatty acids, especially DGK (daily acidic acid), are necessary for the development of the brain and vision of the child.

2. Sources of omega-3 fatty acids for vegetarians:

   • Alpha-linolenic acid (Alk): Contained in flax seeds, chia seeds, walnuts, linen oil, rapeseed oil. The body can convert ALK to DGK, but this process is not very effective.
   • DHC supplements from algae: It is recommended that Veganks take DHC additives from algae.

3. Recommended daily norm: Pregnant women are recommended to consume at least 200 mg dgk per day.

I. Zinc:

1. The value of zinc for pregnancy: Zinc is necessary for the growth and development of the fetus, immune function and wound healing.

2. Sources of zinc for vegetarians:

   • Legumes: Beans, lentils, chickpeas.
   • Nuts and seeds: Pumpkin seeds, cashews, almonds.
   • Whole grain products.
   • Enriched products.

3. Recommendations for the assimilation of zinc:

   • The use of products rich in protein: Protein improves zinc assimilation.
   • Avoid the use of foods rich in phytates: Fitates contained in grain and legumes can prevent zinc assimilation. Landing, germination and fermentation of grain and legumes can reduce the content of phitat.

4. Recommended daily norm: Pregnant women are recommended to consume 11 mg zinc per day.

III. Practical recommendations for planning a vegetarian diet for pregnant women

A. Approximate menu for the day for lacto-you vegetarians:

1. Breakfast: Oatmeal with berries and nuts, a glass of milk.
2. Snack: An apple with almond oil.
3. Dinner: Film salad with vegetables and chickpeas, seasoned with lemon juice and olive oil.
4. Snack: Yogurt with fruits.
5. Dinner: Vegetable stew with tofu and brown rice.

B. Approximate menu for a day for a vegan:

1. Breakfast: Smoothies from spinach, banana, soy milk and chia seeds.
2. Snack: Carrots with Humus.
3. Dinner: A sandwich sandwich, sprouts and tofu on whole grain bread.
4. Snack: Nuts and dried fruits.
5. Dinner: Lentil soup with vegetables and whole grain bread.

C. Recommendations for the choice of products:

1. Choose whole, unprocessed products: Fruits, vegetables, whole grain products, legumes, nuts and seeds.
2. Include a variety of products in the diet: This will help to ensure all the necessary nutrients.
3. Pay attention to enriched products: Choose products enriched with vitamin B12, vitamin D, calcium and iron.
4. Prepare food at home: This will allow you to control the ingredients and the size of the portions.
5. Read the labels: Pay attention to the content of nutrients and avoid foods with a high sugar, salt and saturated fat.

D. The importance of hydration:

1. Drink enough water: During pregnancy, you need to drink at least 8-10 glasses of water per day.
2. Include fruits and vegetables with a high water content in the diet: Watermelon, cucumbers, tomatoes.
3. Avoid sweet drinks: Carbonated drinks, juices, tea with sugar.

E. Food safety:

1. Wash fruits and vegetables thoroughly: To remove pesticides and bacteria.
2. Prepare the tofu and pace until complete readiness: To avoid the risk of infection with listeriosis.
3. Avoid the use of non -pasteurized dairy products: To avoid the risk of infection with listeriosis.
4. Be careful with herbs and additives: Some herbs and additives can be unsafe during pregnancy. Consult a doctor or nutritionist before using them.

IV. Additional tips and resources

A. Search for qualified assistance:

1. Consultation with a doctor: Discuss your diet with a doctor and make sure that you get all the necessary nutrients.
2. Consultation with a nutritionist: A nutritionist specializing in vegetarian nutrition can help you develop an individual nutrition plan.
3. Joining support groups: Communication with other pregnant vegetarians can be useful and informative.

B. Internet resources:

1. National Health Institutes (NIH): Provide nutrition information during pregnancy.
2. Academy of nutrition and dietetics (AI): Provides information about vegetarian nutrition and resources for searching for nutritionists.
3. Vegetarian society: Provides information about the vegetarian lifestyle and nutrition.

C. Books and recipes:

1. “Becoming Vegan: Express Edition” Brenda Davis, Vesanto Melina.
2. “Vegan for Her” Virginia Messina, MPH, RD.
3. Vegetarian culinary books: There are many vegetarian culinary books that offer delicious and healthy recipes.

D. The importance of health monitoring:

1. Regular visits to a doctor: It is important to regularly visit a doctor to monitor your health and health of the child.
2. Blood tests: The doctor may prescribe blood tests to check the level of iron, vitamin B12 and other important nutrients.
3. Discussion of any health problems with a doctor: If you have any health problems, see a doctor immediately.

E. Adaptation of a diet to individual needs:

1. Consider your preferences and intolerance: Develop a power plan that meets your tastes and needs.
2. Be flexible: Your diet may change during pregnancy depending on your needs and preferences.
3. Do not be afraid to experiment: Try new recipes and products to diversify your diet.

V. Special situations and additional recommendations

A. Vegetarianism with multiple pregnancy: With multiple pregnancy, the need for nutrients increases even more. Pregnant women waiting for twins or triplets need to carefully plan their diet and take additives under the supervision of a doctor or nutritionist.

B. Vegetarianism and gestational diabetes: A vegetarian diet can help control the blood sugar with gestational diabetes. However, it is important to choose products with a low glycemic index and avoid products with a high sugar content.

C. Vegetarianism and anemia: Vegetarians suffering from anemia should take iron supplements under the supervision of a doctor. It is also important to use products rich in vitamin C to improve iron absorption.

D. Vegetarianism and nausea and vomiting of pregnant women (toxicosis): The nausea and vomiting of pregnant women may make it difficult to obtain a sufficient amount of nutrients. In this case, it is important to eat small portions, often and choose products that are easily tolerated.

E. Vegetarianism and constipation: Construction is a common problem during pregnancy. A vegetarian diet rich in fiber can help prevent constipation. It is also important to drink enough water and engage in moderate physical exercises.

F. Postpartum nutrition for vegetarian: After childbirth, it is important to continue to eat properly in order to restore strength and provide a sufficient amount of nutrients for breastfeeding. Mounting Mothers-Vegetarians may need more calories and certain nutrients, such as calcium, vitamin D and vitamin B12.

G. The introduction of feeding for children of vegetarians: With the introduction of complementary foods for children of vegetarians, it is important to offer various products rich in iron, zinc and vitamin B12. Discuss with a doctor or nutritionist how to provide the child with all the necessary nutrients.

H. Nutrition of children and adolescents of vegetarians: The vegetarian diet can be healthy and full for children and adolescents, if it is correctly planned. It is important to provide a sufficient amount of protein, iron, calcium, vitamin B12, vitamin D, zinc and omega-3 fatty acids.

I. Ethical considerations: Vegetarianism is often based on ethical reasons, such as protecting animal rights and worrying about the environment. During pregnancy, it is important to remember your values ​​and make decisions that correspond to your beliefs.

J. Cultural aspects: Vegetarianism is part of many cultures and religions. During pregnancy, it is important to take into account your cultural traditions and religious beliefs when planning your diet.

K. Seasonality of products: If possible, choose seasonal fruits and vegetables. Seasonal products are usually more fresh, tasty and nutritious.

L. Organic products: If possible, choose organic products. Organic products are grown without the use of synthetic pesticides and fertilizers.

M. Sustainable nutrition: Try to choose products that are produced in a stable way that does not harm the environment.

N. Cooking with a partner or family: Cooking with a partner or family can be a fun and useful activity. It can also help you adhere to a healthy diet.

O. Remember the importance of self -care: During pregnancy, it is important to take care of yourself not only physically, but also emotionally. Rest enough, do what you like and spend time with loved ones.